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Thursday

2
Jan

Thursday

Workout of the Day
Warm up 3 Rounds
Front Squat 7-6-5 (increase weight)
Push-up 8-8-8 (TECHNIQUE)
Windmill 5-5-5 (each arm)

then
Front Squat 4 x 3
Alternate
Russian Twist 4 x 8 each side
Alternate
Dips or Push-ups/Weighted Push-ups 4 x Max Effort
then
WOD
7 Rounds
3 Deadlift
5 Pull-ups (strict if you can, sub body row)
7 Wall Ball
Rx #275/#173 #20/#14

Post your scores to the Whiteboard.

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